WOD

CrossFit Cape Cod – CrossFit

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1 Hang Power Snatch + 1 Power Snatch Complex (5x 1+1)

EVERY 1:30 x 5 SETS*

1 Hang Power Snatch + 1 Power Snatch

*Start Light-Moderate and build up to a Moderate-Heavy weight.

Metcon (AMRAP – Rounds and Reps)

PART 1

AMRAP x 8 MINUTES

3 Power Snatches Rx (135/95) L2 (95/65) L1 (65/45)

6 Alt. Back Rack Lunges

9 Toes to Bar

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (Time)

PART 2

FOR TIME

6-9-12-9-6

Power Snatches Rx (95/65) L2 (65/45) L1 (45/35)

Alt. Back Rack Lunges

Toes to Bar

CrossFit Cape Cod – CrossFit

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Back Squat (3-3-3)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Punch Out (Time)

800m Run

30 Thrusters Rx (115/75) L2 (75/55) L1 (45/35)

30 Lateral Burpees Over Bar

CrossFit Cape Cod – CrossFit

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Metcon (No Measure)

4 SETS FOR QUALITY

:45 DB Floor Press Hold

-Rest :15-

:45 DB Bent Over Row Hold

-Rest :15-

1:00 Slow Alt. Sit-Thrus

-Rest 1:00 b/t Sets-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14 DB Deadlifts (2DBs, Athlete Choice)

14 Push-Ups

14 Mt. Climber + Jump Over DBs*

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

CrossFit Cape Cod – CrossFit

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Snake Eyes (Time)

PARTNER WORKOUT IN TEAMS OF 2…

28 ROUNDS FOR TIME*

2 Bar Muscle-Ups

4 DBL DB Alt. Front Rack Reverse Lunges Rx (50/35) L2 (35/20) L1 (20/10)

6 KB Swings Rx (70/53) L2 (53/35) L1 (35/26)

24 Double Unders

*P1 starts a round and P2 begins their round once P1 begins their Double Unders. Once done with Double Unders P1 rests until P2 begins their Double Unders. Complete rounds in this fashion until 28 total rounds are completed.

BMU Option 1: (3 Reps) Jumping BMU

BMU Option 2: (4 Reps) Up-Down Chest to Bar Pull-Up

CrossFit Cape Cod – CrossFit

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Back Squat (5-5-5)

1×5 @65%

1×5 @75%

1×5 @85%

*Based off of 90% of Heavy 1-Rep

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50 Air Squats

400m Run

25 Burpees To Target*

200m Run

*Target is 6 inches above standing reach.

CrossFit Cape Cod – CrossFit

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Metcon (AMRAP – Reps)

ON A 12:00 RUNNING CLOCK…

90/72 Cal Row

40 Hand Release Push-Ups

6 Rope Climbs

Max Toes to Bar in Time Remaining…

-Rest 2:00-

ON A 6:00 RUNNING CLOCK…

45/36 Cal Row

20 Hand Release Push-Ups

3 Rope Climbs

Max Toes to Bar in Time Remaining…

(Score is Total Toes to Bar Reps)

CrossFit Cape Cod – CrossFit

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Deadlift (5-5-5)

1×5 @65%

1×5 @75%

1×5 @85%

*Based off of 90% of Heavy 1-Rep

Metcon (Time)

FOR TIME

27-21-18

Box Jumps Rx (30/24) L2 (24/20)

18-15-9

Handstand Push-Ups

9-6-3

Deadlifts Rx (315/205) L2 (275/185) L1(225/155)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB or BB Strict Press

Finisher

OPTIONAL COOL DOWN

10 Cat/Cows

1:00 Seated Forward Fold

1:00 Child’s Pose

CrossFit Cape Cod – CrossFit

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2 Power Clean + 1 Jerk Complex

EVERY 1:30 x 7 SETS*

2 Power Cleans +

1 Jerk

*Build up to a Moderate-Heavy weight.

Metcon (Time)

FOR TIME

2:00 ON / 1:00 OFF

15/12 Cal Row

Max Clean and Jerks Rx+ (185/135) Rx (135/95) L1 (95/65) with time remaining…

*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.